STARTING VALUES

enter 1RMs in pounds or kilograms

WEIGHT x REPS RPE MAX/E1RM

SQ SQUAT 300 x1 10 300.0

BN BENCH PRESS 200 x1 10 200.0

DL DEADLIFT 350 x1 10 350.0

WEIGHT UNITS lbs

FIRST NAME: FIRST

LAST NAME: LAST
AGE: 18
HEIGHT: ft 5'6"
WEIGHT: lbs 150
START DATE: 9/13/2018

Tricep movement:Triceps Standing

 DEFINITIONS

Hello and welcome to the Sheiko Intermediate Express

program! Enter your maxes to the left here, as well as some
basic information about you.
ITIONS
 SHEIKO INTERMEDIATE EXPRES

FIRST
LAST
THIS MESOCYCLE IN BRIEF

• Last build into 1RM tests

• Week 22 highest peak volume
• Practice high intensity loads Week 24

AGE: 18
HEIGHT 5'6"
WEIGHT 150 lbs

WEEK 19 Jan 24 - Jan 30

1
D1 EXERCISE

Squat
SETS X REPS

1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Good Morning 4 x4

1 D2 Block Pull* 1 x3
1 1 x3
1 2 x3
1 3 x2
1 DB Bench Press 5 x6
1 Medial Delts 4 x6
1 Abs 4 x 10
*: pull from mid-shin blocks

1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Tricep Pushdown 4 x8
1 Hyperextension 3 x6

WEEK 20 Jan 31 - Feb 6

1
D1 EXERCISE

Squat
SETS X REPS

1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 1 x1
1 2 x1
1 Pecs 4 x8
1 Triceps Standing 4 x6
1 Good Morning 4 x5

1 D2 Partial Deadlift + Full Deadlift* 1 x 3+1

1 1 x 3+1
1 1 x 2+1
1 4 x 2+1
1 Incline Barbell Shoulder Press 5 x5
1 Lats 4 x8
1 Front Delts 4 x6
1 Abs 3 x 10
*: one full rep, partial reps from below

1 D3 Paused Squat, 2 sec. 1 x3

1 1 x3
1 4 x3
1 Bench Press w/ Bands 1 x5
1 1 x5
1 4 x5
1 Pecs 4 x6
1 Skullcrusher/Lying Triceps 4 x8
1 Reverse Hyperextension 4 x 10

WEEK 21 Feb 7 - Feb 13

 D1
EXERCISE SETS X REPS

1 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 4 x8
1 Front Delts 4 x6
1 Hyperextension 4 x8

1 D2 Deadlift + Partial Deadlift* 1 x 1+2

1 1 x 1+2
1 1 x 1+2
1 4 x 1+1
1 Military Press* 5 x5
1 Medial Delts 4 x6
1 Lats 4 x8
1 Triceps Standing 4 x6
*: one full rep, partial reps from below
*: behind the neck, medium grip

1 D3 Squat w/ Chains 1 x4
1 1 x4
1 4 x4
1 Paused Bench, 2 sec. 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 4 x8
1 Biceps 4 x8
1 Seated Good Morning 4 x5
 WEEK 22 Feb 14 - Feb 20

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x5
1 1 x3
1 1 x5
1 1 x7
1 1 x6
1 1 x4
1 1 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 3 x1
1 Pecs 4 x8
1 Triceps Standing 4 x5
1 Reverse Hyperextension 4 x 10

1 D2 Block Pull* 1 x4
1 1 x4
1 1 x4
1 4 x4
1 Incline Barbell Shoulder Press 5 x4
1 Front Delts 4 x6
1 Biceps 4 x8
1 Abs 3 x 10
*: pull from mid-shin blocks

1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press w/ Bands 1 x5
1 1 x5
1 4 x5
1 Pecs 4 x6
1 Medial Delts 4 x6
1 Good Morning 4 x5

WEEK 23 Feb 21 - Feb 27

D1
EXERCISE SETS X REPS

1 Paused Squat, 2 sec. 1 x4

1 1 x4
1 5 x4
1 Paused Bench Press, 3 sec. 1 x3
1 1 x3
1 1 x3
1 5 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Abs 3 x 10

1 D2 Deadlift + Partial Deadlift* 1 x 1+3

1 1 x 1+3
1 1 x 1+2
1 4 x 1+2
1 Front Delts 4 x6
1 Biceps 4 x8
1 Hyperextension 4 x8
*: one full rep, partial reps from below

1 D3 Squat w/ Chains 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Paused Bench, 2 sec. 1 x3
1 1 x3
1 1 x3
1 4 x3
1 Incline Barbell Shoulder Press 5 x4
1 Pecs 5 x6
1 Abs 3 x8

WEEK 24 Feb 28 - Mar 6

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 1 x2
1 3 x1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 4 x8
1 Hyperextension 4 x8

1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 1 x2
1 1 x1
1 3 x1
1 DB Bench Press 4 x6
1 Lats 4 x6
1 Triceps Standing 4 x6
1 Abs 4 x8

1 D3 Squat w/ Chains 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Paused Bench, 3 sec. 1 x3
1 1 x3
1 1 x3
1 5 x3
1 Pecs 4 x8
1 Medial Delts 4 x6
1 Hyperextension 4 x8

WEEK 25 Mar 7 - Mar 13

D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Hyperextension 3 x8

D2
1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 2 x2
1 2 x1
1 Lats 4 x6
1 Front Delts 4 x6
1 Abs 3 x 10

1 D3 Squat 1 x4
1 1 x3
1 1 x2
1 3 x1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 3 x2
1 Lats 4 x6
1 Reverse Hyperextension 5 x6

WEEK 26 Mar 14 - Mar 20

D1
EXERCISE SETS X REPS
1 Bench Press 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 3 x6
1 Front Delts 4 x6
1 Hyperextension 3 x6

1 D2 Squat 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Lats 4 x6
1 Abs 3 x 10

1 D3 Deadlift 1 x3
1 1 x3
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Incline Barbell Shoulder Press 5 x4
1 Skullcrusher/Lying Triceps 4 x6
1 Seated Good Morning 4 x6
ATE EXPRESS, WEEKS 19-26

CURRENT MESOCYCLE CURRENT MAXES

300
131

106 108
98 96 SQUAT
92
85

65
150

100

50

0
1 2 3 4 5 6

19 20 21 22 23 24 25 26 VOLUME / INTENSITY
VOLUME (NL) vs. INTENSITY (AVG. WT.)
VOL INT
dea dl i f

INTENSITY LOAD RPE NOTES

50% 150
60% 180
70% 210
75% 225
50% 100
60% 120
70% 140
80% 160

60% 210
70% 245
80% 280
85% 300

50% 150
60% 180
70% 210
80% 240
50% 100
60% 120
70% 140
80% 160

INTENSITY LOAD RPE NOTES

50% 150
60% 180
70% 210
80% 240
85% 255
60% 120
70% 140
80% 160
85% 170
90% 180
95% 190

50% 175
60% 210
70% 245
75% 265

50% 150
60% 180
65% 195
50% 100
60% 120
65% 130
INTENSITY LOAD RPE NOTES

50% 150
60% 180
70% 210
80% 240
85% 255
50% 100
60% 120
70% 140
80% 160
85% 170

50% 175
60% 210
70% 245
75% 265

50% 150
60% 180
70% 210
50% 100
60% 120
70% 140
75% 150
INTENSITY LOAD RPE NOTES
50% 150
60% 180
70% 210
70% 210
70% 210
70% 210
70% 210
70% 210
55% 110
65% 130
75% 150
85% 170
90% 180

55% 195
70% 245
75% 265
80% 280

50% 150
60% 180
70% 210
80% 240
50% 100
60% 120
65% 130

INTENSITY LOAD RPE NOTES

50% 150
60% 180
65% 195
50% 100
60% 120
70% 140
75% 150

50% 175
60% 210
70% 245
75% 265

50% 150
60% 180
70% 210
75% 225
50% 100
60% 120
70% 140
75% 150

INTENSITY LOAD RPE NOTES

50% 150
60% 180
70% 210
80% 240
90% 270
50% 100
60% 120
70% 140
80% 160
90% 180

50% 175
60% 210
70% 245
80% 280
85% 300
90% 315
50% 150
60% 180
70% 210
75% 225
50% 100
60% 120
70% 140
75% 150

INTENSITY LOAD RPE NOTES

55% 165
65% 195
75% 225
80% 240
50% 100
60% 120
70% 140
80% 160
 50% 175
60% 210
70% 245
80% 280
85% 300

50% 150
60% 180
70% 210
75% 225
50% 100
60% 120
70% 140
75% 150

4 - Mar 20

INTENSITY LOAD RPE NOTES

50% 100
60% 120
70% 140
75% 150
RPE 6
RPE 6
RPE 5

50% 150
60% 180
70% 210
80% 240
85% 255
90% 270
95% 285
100% 300
50% 100
60% 120
70% 140
80% 160
85% 170
90% 180
95% 190
100% 200

50% 175
60% 210
70% 245
80% 280
85% 300
90% 315
95% 335
100% 350
RRENT MAXES MESOCYCLE

03
200 350 850
BENCH DEADLIFT TOT

8000
6000
4000
2000
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

OLUME / INTENSITY

dea dl i f bench s quat